If you look at any fitness website or even bodybuilding website, most of the transformations are from guys who needed to lose weight. Well ectomorphs have a hard time gaining weight! Some guys can eat 300 calories over maintenance everyday without ever gaining a pound. Bodybuilding is a great opportunity for skinny guys to put on some muscle and start feeling more confident.
Bulking for Hard Gainers Foods and lifting advice
First of all, make sure you are sticking to a workout routine. Get a gym membership, use free weights! Not Machines! You need to be doing heavy compound exercises, no exceptions. We call it the big 3, squats, deadlifts, and bench press.
If you have a solid workout routine and are making progress with all of your lifts (or at least trying to) than you are on the right track. You will not get big unless you eat more. You should aim for 6 meals a day (not huge meals), and stay away from junk food, you should never dirty bulk. Take your body weight and multiply it by 20, that's how many calories you should aim for every day.
Peanut butter and jelly sandwiches are an easy way to get in some calories, also consider weight gain shakes (you can drink 900+ calories in one serving). Other foods to add to your grocery list can be oats, cottage cheese (which is awesome for night time snack), tuna, eggs, and chicken breast. A lot of guys I know use a george foreman grill and just cook a bunch of chicken breast to bag up and save for later on. Chicken is cheap and easy to cook, making it the ideal meal. Sweet potatoes, rice, and pasta are also easy ways to get in calories.
Boosting Your Testosterone Simple ways to increase your test levels
I'm not talking about supplements, I'm talking about diet and lifestyle changes. First you need to join a gym and workout with free weights. Second you have to get 7-8 hours of sleep every night. Third you must eat foods high in zinc and magnesium.
To make these simple tips work, reduce consumption of alcohol, Reduce your body fat as much as possible, more body fat = more estrogen, less testosterone. Now cut out all daily stress and try not to overtrain... if all this is done correctly you will end up with higher levels of T, if you don't believe me get your blood checked before and after and see for yourself.
GOMAD Ectomorphs Gallon of Milk a Day
OK this is one of the more extreme diets, if you don't buy the groceries make sure its OK you drink up all the milk in the house :)
Drinking a gallon of whole milk every day will make sure you get in all the nutrients you need to gain muscle. If you do a google search you will a lot of people are happy with these results, GOMAD is made especially for hard gainers.
You would think drinking a gallon of whole milk everyday would cause a lot of fat gain, but from what I've seen and experienced, most gains are muscle gains.
Don't think just cause you drink a GOMAD that you can skip out on your meals though. Maybe you can drop it from 6 to 4 meals, or 3, etc. but you can not skip out on actual food.
With that said.. this is probably THE BEST way for skinny guys to put on weight (as long as you work out).